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      02-17-2014, 02:41 AM   #23
jersmith
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I received the Volumetric Diet books that I had ordered in today's mail. I plan on transitioning from traditional calorie counting diet to a Volumetrics diet where attention is directed to the calorie density of different foods. On my own without the books I have been trying Volumetrics for my dinner. It has kept me full and all but eliminated my evening snacking which historically was always a problem for me.

Breakfast
General Mills Fiber One cereal Original, 1 cup 120
Milk 2% milkfat, 0.75 cup 92

Lunch
Fried Breaded Haddock, 4 oz 248
Mashed Potatos 2% Milk and Margarine, 0.5 cup cooked 60
Green String Beans Steamed , 0.5 cup 22
Homemade Seafood Chowder, 1 CUP 183

Dinner
Libby's Naturals Cut Green Beans No Salt No Sugar Added, 1 3/4 Cup 70
Glory Foods Sensibly Seasoned Lower Sodium Tomatoes & Okra, 1 1/2 cup 75
Giorgio Canned Mushrooms No Salt Added, 1 cup 40
Joan of Arc - Light Red Kidney Beans No Salt Added 1 1/2 cup 330

TOTAL: 1,240 Calories my goal is 1,730
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      02-21-2014, 07:28 AM   #24
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Quote:
Originally Posted by GOLFFRR View Post
^^nonsense. I won't get into it on here, but with anything there are haters. You can find fault in any workout.
True Jimmy. I find fault in anything. That's why I go with my gut feeling.
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      02-21-2014, 07:28 AM   #25
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Quote:
Originally Posted by jersmith View Post
I received the Volumetric Diet books that I had ordered in today's mail. I plan on transitioning from traditional calorie counting diet to a Volumetrics diet where attention is directed to the calorie density of different foods. On my own without the books I have been trying Volumetrics for my dinner. It has kept me full and all but eliminated my evening snacking which historically was always a problem for me.

Breakfast
General Mills Fiber One cereal Original, 1 cup 120
Milk 2% milkfat, 0.75 cup 92

Lunch
Fried Breaded Haddock, 4 oz 248
Mashed Potatos 2% Milk and Margarine, 0.5 cup cooked 60
Green String Beans Steamed , 0.5 cup 22
Homemade Seafood Chowder, 1 CUP 183

Dinner
Libby's Naturals Cut Green Beans No Salt No Sugar Added, 1 3/4 Cup 70
Glory Foods Sensibly Seasoned Lower Sodium Tomatoes & Okra, 1 1/2 cup 75
Giorgio Canned Mushrooms No Salt Added, 1 cup 40
Joan of Arc - Light Red Kidney Beans No Salt Added 1 1/2 cup 330

TOTAL: 1,240 Calories my goal is 1,730
And where is the red wine in this
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      02-21-2014, 08:23 AM   #26
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try not to eat anything pass 8 PM. If you do decide to eat rice, or flour. Switch it for brown rice and wheat. Take your daily vitamins too. lol
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      02-21-2014, 09:32 AM   #27
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Quote:
Originally Posted by positiveions View Post
And where is the red wine in this
I thought that was assumed.
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      02-22-2014, 05:44 PM   #28
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Cycling.

I wish that I (re-)discovered sooner.
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      02-22-2014, 06:07 PM   #29
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Quote:
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Cycling.

I wish that I (re-)discovered sooner.
Make sure you have a proper PCT lined up
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      02-23-2014, 02:04 PM   #30
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Quote:
Originally Posted by RambleJ View Post
Make sure you have a proper PCT lined up
PCT?

Related to cycling: I was looking at my weight last summer when I was cycling 150-200 miles/month. I was 5 lbs lighter than I am now even with my crappy diet.
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      02-23-2014, 07:56 PM   #31
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Thanks again everyone for the advice. I also plan to start swimming here soon as my cardio. The base pool here is open all year.
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      02-23-2014, 08:21 PM   #32
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Quote:
Originally Posted by 135ivert View Post
PCT?

Related to cycling: I was looking at my weight last summer when I was cycling 150-200 miles/month. I was 5 lbs lighter than I am now even with my crappy diet.
I was talking about a different kind of cycle.
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      02-24-2014, 07:38 AM   #33
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I was talking about a different kind of cycle.
I get it now.
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      02-24-2014, 12:10 PM   #34
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Naturally went from 185 to 172 in 2 months doing plyometric like workouts. Pretty simple stuff that takes about 45mins. No weights necessary and all you need is about 5x5 ft of space with adequate ceiling height. You do the workout every second day to give your body a days rest in between. After 11 workout days, you rest for a full week and move onto phase 2. There are a total of 33 workout days which takes 3 months.

Here's the site (all free info):
http://www.basketballforcoaches.com/vertical-jump/


I didn't change my diet, probably ate more. Lost an unexpected 13lbs which really isn't what I was going for. My mission was just to jump higher.

playing basketball 2-3 times a week also helped with that too.
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      02-24-2014, 12:14 PM   #35
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Ya real simple...#1 stop eating shitty food, eat clean go figure it out im not ur mom, second sounds like ur already doin it if not try harder go to the gym and workout if it seems to easy it is no pain no gain now stop writing shit on bmw websites and get ur ass out and do somethin about it!!
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      02-24-2014, 01:02 PM   #36
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Quote:
Originally Posted by Nkc View Post
I didn't change my diet, probably ate more. Lost an unexpected 13lbs which really isn't what I was going for. My mission was just to jump higher.

playing basketball 2-3 times a week also helped with that too.
Same.

Although age and other factors come into play, I played basketball 4 days a week (3 ours of straight running) for 2 months, ate mildly healthier (but still ate sweets occasionally) and lost 60# (233 to 173). In two months. Again, age and other factors must be considered, but losing weight is simply eating fewer calories than you expend, and exercising consistently. Running gives your entire body a workout, so I'd recommend that.

Don't just jump into running an hour a day and eating veggies/meats for every meal. Your plan won't be sustainable for a long period of time. Ease into it.
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      02-24-2014, 03:57 PM   #37
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Quote:
Originally Posted by Kitsune sama View Post
So right now, I'd say I have a pretty average build: 5'9", 171 lbs. with a little bit of noticeable fat on my stomach and the sides of my waist.

I love to run but where I fall short is my diet. My main goal is to lose my stomach fat and get leaner with maybe a little bit more muscle. Any help?

I apologize if I'm making this sound confusing. Thanks.
Exercise, Exercise, Exercise. Cut your intake of Carbs, Sugar, and Fat. Stay away from Fast-Foods.
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      02-24-2014, 04:06 PM   #38
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In order to loose weight, eat less calories than you burn. From your stats, it sounds like your body is burning ~2000 calories a day by doing nothing. So with excerise and by eating at 2000 calories or slightly below it you will loose weight. By eating at a calorie deficit of 500 calories a day, you will loose 1lb a week (3500 calories=1lb). Most importantly, you want to hit your Fat Protein and Carb Macros. By doing so, you will keep you body looking proportional and healthy (if that makes sense). I'm 5"11 and at 169, I eat 70g fat a day (macadmian nuts and olive oil shots), and around 180g protein, rest carbs. You just want to make sure you getting around 70g fat and at least 1g of protein per body weight, so in your case 170. If you have any more questions just ask, i've been lifting for 4 years now. Diet wise, no need to do the no carb diets etc (personally did the Keto Diet), just keep your meals flexible so you can still go out with friends, just have calories going in less than calories going out
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      02-24-2014, 04:30 PM   #39
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I do Crossfit sometimes (about 3x a week) and love it, in addition to running/biking.

My only issue with Crossfit though is that any idiot can become a "certified instructor." You don't have to have any real peronal training experience or certifications to be a Crossfit trainer (or whatever it is called) and be responsible for showing newbies what to do. This is just a recipe for disaster IMO. This is where people get hurt.

Of course some places are well known for being great. Just gotta do your research. Seems like OP has the exercise part down though. Just work on cleaning up the diet a bit.
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      02-25-2014, 11:17 PM   #40
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Thats really cool idea dear.......
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      02-25-2014, 11:22 PM   #41
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Thats really cool idea dear.......
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      11-30-2016, 04:45 PM   #42
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Quote:
Originally Posted by Kitsune sama View Post
So right now, I'd say I have a pretty average build: 5'9", 171 lbs. with a little bit of noticeable fat on my stomach and the sides of my waist.

I love to run but where I fall short is my diet. My main goal is to lose my stomach fat and get leaner with maybe a little bit more muscle. Any help?

I apologize if I'm making this sound confusing. Thanks.
No carbs for 2 weeks. Low carb after till you get to your target weight, as in 1 normal meal once a week. After you reach your target weight introduce carbs in slowly till you find a balance that you maintain your weight.

No soda, even diet, pasta, rice, bread, potatoes.
Eat lean protein, egg whites, fish, chicken.
Eat veggies that are grean as much as you want.
No caffeine or alcohol.
No food within 3 hours of bedtime.

My typical diet was egg whites with tomatoes and maybe a sprinkle of cheese for breakfast. Vegetable soup for lunch or an atkins frozen meal. Dinner chicken and broccoli. Drink only water. My only cheat was coffee at breakfast. Snack was a half sour pickle between meals. I needed it lol. I lost 1 pound a day, 65 lbs in 2 months. Then kept it off 15 yrs now. 90% of weight is intake. 10% activity level. You need to maintain the new weight for a few years to retrain your body that this is the correct weight you should be.
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      12-01-2016, 04:39 PM   #43
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My route was different than above.

I just cut back my total calorie intake by 3500/week and lost one pound a week for 58 weeks. In general, my macros were 40% carbs, 30% fat and 30% protein. Still ate pasta, rice, cake, sweets, chocolate, etc... no cheat days necessary.

But then the OP wasn't asking how to lose 60 pounds.... When you are of a healthy weight and are looking to lean out, cutting some of the things listed in the above post are likely necessary. If i wanted to transform my body composition i'd likely have to change my macros around a bit. Something like 40% protein, 30% fat and 30% carbs. While adding heavy lifting to stimulate muscle growth.

What's also important is getting your body to a state in which it doesn't want to transfer energy to fat stores. Studies have shown that just walking 2 min every hour will cause your body to burn what you intake rather than put some of it to fat stores. Even if you're a gym rat or training for marathons, introducing a very short but brisk walk every hour of the day is supposed to help keep the excess fat from building up.

Our bodies are like paranoid hoarders when you're not pushing them to the limit. A person with a typical office job who exercises 2 or 3 times a week will have a body that wants to put everything into fat stores, for ya know, just in case.
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      12-14-2016, 06:33 PM   #44
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Protein shakes, protein bars, almonds, fruits, yogurt, and chicken will do the trick! Avoid breads, sweets, and processed foods as much as you can. That means stop bringing soda, chips, cookies, etc. into the house. It makes resisting the temptation so much easier. As far as carbs go, a little bit of brown rice is enough. Try not to eat too much 3-4 hrs before bed.

All this worked for me in losing weight during my cut. I did lose more muscle than I had hoped and can't figure out why because I was lifting daily and getting enough protein. I was probably doing too much Cardio.
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